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Monday 9:30am - 1:30pm Tuesday 2pm - 4pm Wednesday 9:30am - 1:30pm Thursday 10am - 4pm Friday 9:30am - 1:30pm

https://linktr.ee/gwenright_nutrition, https://linktr.ee/gwenright_nutrition

Gwenright Nutrition, Crostera West, Bantry (2026)

13/04/2026

💫 Worth the hype?

I take both creatine ( see my affiliate link on the bio) and electrolytes ( use code GWENRIGHT20 for 20% discount) every single day. But should you?

1. Creatine

Probably best known for building muscle in the gym, right? It’s actually the most studied supplement for a number of reasons! For me, it’s about the energy (ATP) production in the brain, and I find it really helps me focus and reduce brain fog. In theory (no studies yet to support this) it could help prevent migraines, there are some studies linking it I reduced cognitive decline BUT studies were done in older women (not us in perimenopause) and used up to 20g creatine a day.

I take about 7-9g a day, but I do have a higher need given my long COVID!

➡️ Definitely worth trying for the average perimenopausal woman at 3-5g a day. Drink with plenty water.

⚠️ Can cause water retention in some - never happened to me but I do take it with my electrolytes and that probably counteracts it.

2. Electrolytes

I suffer from ITS - inappropriate tachycardia syndrome, which leads to sudden drops in blood pressure and palpitations. A higher than normal sodium intake is recommended (as it is in POTS too) and this has been an absolute game changer for me. I still get sudden drops (especially when I bend over for example gardening) but I can go for walks, ride a horse and complete a day of work plus an activity!

The recommended dosages vary between 600-1000mg sodium 1-3 times a day, if it’s hot and I’m sweating I would take 2 sachets.

➡️ Should every perimenopausal woman take these electrolytes? Absolutely not. Could you add some salt to your water with creatine? Yep! You could also try some lower sodium drops like Elete if you are working out. My husband uses the keto powders for after matches.

⚠️ Too much of a good thing - you can increase blood pressure and overload the kidneys!

So electrolytes to me are highly personalized but creatine is something safe for most people to try out, but as always consult your own healthcare practitioner or send me a DM and I’ll help out!

09/04/2026

💫 Caffeine first thing or not?

I see this so often in my clinic, clients who:

💯 Crave sugar in the afternoon
💯 Get bloated, gassy and have an uncomfortable gut
💯 Have loose bowel movements
💯 Get overwhelmed and anxious easily
💯 Overeat or ignore hunger signals

And for quite a lot of them, when they follow my advice. These all improve! I love coffee, in fact I’m having one as I’m posting this 🤣 BUT…

➡️ The issue isn’t the coffee (in my opinion) it’s what you are not doing.

Try this for a week and let me know how it goes for you:

1️⃣ Start the day with warm water & lemon, a herbal tea or glass of water
2️⃣ Have breakfast (including fiber, protein and fat)
3️⃣ Wait 30-60mins and properly enjoy your coffee

Cravings in the afternoon start in the morning. As do stress levels and anxiety very often. So nourish yourself so you are calm & energized instead.

Like tips like this? Follow and share with your friends! And if you’d like more personalized support then click on subscribe to my newsletter (in the bio), I send out 2-3newsletters a month and am launching my group Programme soon too!

08/04/2026

💫 Eating mindfully

Allows for better digestion and absorption of nutrients. And can help reduce symptoms like bloating and even food sensitivities!

This is something I ask all my clients to do at least once a day and is such an underrated thing to do! And it really does work, I hear it from clients all the time.

This is what I want you to do:

🍽️ Sit down to eat
😮‍💨 Take a few slow breaths
🥙 Briefly observe colours, smells etc of your food
🦷 Chew your food well! (30 times)
🍴Put the fork or spoon down in between mouthfuls
🗣️ Talk rather than watching a screen

I’d love for you to try this and see what happens - do you find you are clued in better to when you are full?

Bloated less?

Less reactive to foods you thought you can’t eat?

02/04/2026

💫 HOW you eat is nearly more important than what you eat….

…within reason obviously!

Have you heard of the cephalic phase of digestion? Many people (and practitioners!) forget about this hugely important part of the digestive process - I’m back to lecturing the digestive system and it’s one of my favorite parts..

➡️ What you need to know:

📋 The digestive system relies on messages, from the brain, and to the brain

🥙 For example when you smell food, the brain sends a message to release saliva, which starts chemical digestion

🥩 As you are chewing (mechanical digestion) you start to break down protein dense food, this starts production of stomach acid in the stomach, which helps digest protein (and liberate minerals like zinc)

🥑 When food hits the stomach, a messenger (CCK) talks to the gallbladder to release bile to help digest fat

When any of these steps are skipped food is not broken down properly, the macronutrients (carbohydrates, fat and protein) are not broken down into their building blocks properly and this is when issues start.

🦠 Example - bacteria start feeding off these maldigested nutrients, releasing gases that cause bloating

🧱 Mal digested protein (peptides) cause the immune system to react and people suffer from food sensitivities

The most important thing you can do is mindful eating! The next post will tell you how.

But let me know if this resonates with you? Do you focus on HOW you eat?

27/03/2026

💫 One simple thing to do when you are feeling….

…..overwhelmed, bloated, anxious, scared, nervous…

Lean back into a wall - a wonderful tip from that has helped me more times than I can count.

➡️ This literally tells my nervous system “you are safe”. Which can help move you from flight, freeze or fight into rest and digest.

And then, lengthen your exhale by a count of one to activate the vagus nerve. Super tip from (remember I’m chatting to her on Tuesday at 11 right here on my Instagram page!)…

➡️ Activating the vagus nerve further supports your nervous system but is also a wonderful support to digestion.

❓ When I asked about your digestive symptoms, 55% of you said you experience bloating. This has many reasons and possible causes, being stuck in sympathetic dominance (fight, flight, freeze) can be just one.

So by activating your PARAsympathetic nervous system (rest and digest) you may be able to reduce bloating (once you’ve paid some attention to the fermentable foods you are eating. As per my last reel).

🙋‍♀️ How often do you have to do it? I would say as often as you can, until you no longer need it ❤️

I still use it frequently even though sometimes it’s literally just a reminder to myself “I am safe” and a reminder to breathe, and it is all that it takes.

If you’re new here, follow along for more help in your perimenopause journey, no guilt. No pseudoscience. Evidence based actions you can add into your day with visible results.

24/03/2026

💫 Fermentable foods & digestive issues

I’m seeing this more and more in my clinic, women are booking in for symptoms like:

🫃🏻Bloating
💨 Excessive wind/ gas
🔫 Diarrhoea or loose stool
😩 Lower and upper back pain

And they always say “but Gwen I’m really watching what I’m eating!” And they are ❤️

But like worn histamine rich foods, the dose is the issue .

Let’s take a sample diet of a typical client:
🌞 Breakfast: porridge with flaxseed, blueberries and honey
🖥️ Mid morning: carrots and hummus
🥗 Lunch: Lentil soup with a kiwi and kefir
📥 Afternoon: Apple & peanut butter
🍝 Dinner: Cauliflower rice, chilli con carne with broccoli on the side

Sounds amazing really doesn’t it?! But there are highly fermentable foods in each meal and snack and there likely isn’t a great gap between food either, which can affect the gut.

If you are struggling try this instead:
✅ 2-3tbsp chickpeas in a salad
✅ Soak and cook all beans and legumes well
✅ Pair highly fermentable foods with low fermentable like courgette or rice
✅ Steam and cook cruciferous veg

You might also benefit from some herbal teas like ginger, peppermint or fennel.

Let me know, is this something you are struggling with?

23/03/2026

💫 Coffee with is back!

Next week on Tuesday 31st March at 11am I’ll be talking to about a topic very close to our hearts as healthcare practitioners.

➡️ How do you know who to trust online?

🙉 Who should you not listen to?

🚩 Are there red flags showing you who to unfollow?

🎧 How not to get lost in the noise.

🤔 If it sounds too good to be true, it probably is…

At the weekend I had the privilege of listening to one of my favourite ever speakers (if you ever get the chance to listen to Ben, do it! Always sensible, evidence based and without agenda) and he said something that already might help sift through the nutrition nonsense I see online:

“If a diet has a name you probably shouldn’t be on it”

❤️ Does this apply to all diets? Like the Mediterranean diet? No - but did you also know the name came from a study and actually refers to the dietary habits typical of Mediterranean coastal cultures - it is in fact not a single diet at all!

💯 and of course if you are on a therapeutic diet for a specific medical reason that might be different … but you need to be aware that just because an influencer mentions x diet that is not a good enough reason for you to go on it!

🥲 I also think we are very vulnerable to what we see online and can easily be persuaded by a quick fix/ pill/ solution and the good old fashioned basics that are actually evidence based are overlooked.

Let us know your thoughts and questions and see you next week!

16/03/2026

💫 You’re not lazy. You’re just running low. 💛

Fatigue, brain fog, stiff joints, low mood — these are real perimenopause symptoms. And the cruel irony? Sitting still makes them worse.

Just 30 minutes of movement a day — broken into small chunks — can reduce hot flushes, improve sleep quality, and genuinely lift your mood. You don’t need a gym. You just need to start.

Here’s what movement actually does for your body right now:
✨ Balances cortisol so anxiety eases
✨ Protects bone density as oestrogen drops
✨ Improves insulin sensitivity and metabolic health
✨ Boosts serotonin and dopamine — your feel-good chemicals

And the best part? It doesn’t have to be perfect to count.

A 10-min walk after a meal counts. Dancing in the kitchen counts. Standing up and stretching every hour counts. Movement that feels good will always beat movement that feels like punishment.

If you want to know where to start — a mix works best:
🏋️ Strength training (especially 2-3x/week for bone health)
🚶 Walking
🧘 Yoga or Pilates
🏊 Swimming
💃 Dancing
🚴 Cycling

Save this post and pick ONE small thing to try today. Then come back and tell me how you got on 👇

📲 Follow for more support on your perimenopause journey.

13/03/2026

💫 Easy breakfast giving you 10g of fibe!

Excuse me in my dressing gown, no make up or brushed hair 😂 I am nothing if not authentically me anyway!

Chia seeds are a little powerhouse and I think they are way underused - they are not only nutrient dense but also cheap and readily available too. But please make sure you don’t eat them dry and always soak them very well (they can expand in your throat otherwise).

Recipe:
1. Weigh out 30g whole chia seeds
2. Add 30g chocolate protein powder (I use ) if you don’t want to use protein powder then use cacao or cocoa but probably only 10g
3. Add milk of choice little by little and keep stirring. The amount really depends on the consistency you like - I keep mixing until it starts to set and then add some more.
4. Now I’d wait a couple of minutes (I often make the other breakfasts at this point). Return to it and if it’s gone completely solid then add more milk.
5. Top with 3-4 tbsp of yoghurt, I love vanilla but you could use Greek yoghurt for extra protein (especially if not using protein powder) and then top with frozen berries.
6. Place in fridge overnight - and take it out about 30-60mins before you want to eat, it’s nicer when not straight from the fridge I think.

I’m all about simple and sustainable habits and tips, and in a couple of weeks I’ll officially be launching my group Programme, Thrive with Gwen, where I support you with those ❤️

Want to know more? Don’t forget to join the newsletter (link in bio).

Have a lovely weekend and let me know if you try this breakfast idea!

10/03/2026

💫 Collagen

No we don’t all need it! Do some of us get benefits from using collagen in perimenopause?

Yes.

I say I am evidence based, this means I use both scientific literature & research as well as my own clinical experience.

I have clients who swear by collagen and others who noticed no differences.

The key thing is that we are all different and nutritional therapy is personalized (or at least it should be!).

I keep stopping collagen and then realizing my nails get so much worse - so it’s one that works for me, in that way.

I am an affiliate with because I genuinely like their products, and I like the company. Michelle and Sarah have built something very special and they are so supportive of practitioners like me too. It feels great to be part of something that’s designed to help women’s health.

I’d love to know if you take collagen? And what benefits have you seen? Or maybe you don’t notice anything?

Let’s share. There is no cookie cutter approach to women’s health!

Affiliate link in bio if you’d like to try them, and feel free to pop into my DMs if you have questions.

08/03/2026

Happy International Women’s Day 🥰

I absolutely love supporting other women, whether it be in a business or educational capacity, or of course as a women’s health expert.

If I can just help one woman each day I consider it job done!

I would love to see less medical gaslighting of women, and that we let go do her narrative that as women we can “do and have it all”, because that places huge and unrealistic pressure on women.

Let’s face it - we can’t do it all. We don’t have enough hours in the day.

Every day in clinic and in my mentoring I see women who are burning themselves out trying to do it all - so please stop. Rest. Prioritize yourself.

And if you need support, you know where I am! You can send me a message and tell me what you need ❤️

Gwenright Nutrition

13/04/2026

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Monday	9:30am - 1:30pm
Tuesday	2pm - 4pm
Wednesday	9:30am - 1:30pm
Thursday	10am - 4pm
Friday	9:30am - 1:30pm